This 36-week beginner-friendly training plan is built specifically to prepare you for the unique challenges of the Penrith course—whether it’s your first long-course race or you’re returning for a stronger finish.
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✅ Built from the Ground Up
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No prior triathlon experience? No problem. You’ll start with a 12-week base training phase designed to build your aerobic engine, muscular endurance, and swim efficiency. Structured workouts include:
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🏊 Swim drills (with video guides) to sharpen technique for Penrith Lake’s calm, wetsuit-legal waters
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🚴 Bike and 🏃 run sessions based on Rate of Perceived Effort (RPE) and heart rate, preparing you for the undulating course and technical turns
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✅ Specificity for the Western Sydney Course
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The next 24 weeks progressively train you for:
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Open-water swim confidence in cool, calm water like Penrith Lake
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Strength and stamina for the scenic, fast 90km bike course, including technical U-turns and variable pacing
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Endurance and mental focus for the 3-lap, spectator-lined 21.1km run, with key efforts up Old Castlereagh Road
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✅ Progressive Load with Recovery
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Start at 7 hours/week and gradually build to a peak of 12 hours/week, including:
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🧱 Brick workouts that simulate race-day transitions
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⏱️ Tempo and threshold sessions to increase your lactate threshold and race pace
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💪 Weekly strength sessions with video demonstrations*—no guesswork
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✅ Coaching Support When You Need It
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Every purchase includes personalized email support from a certified triathlon coach, giving you guidance and accountability throughout your journey.
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🎯 Whether you’re chasing your first Half Distance Triathlon finish or aiming for a personal best, this plan provides the proven structure, science-backed workouts, and support you need to succeed in Penrith.
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👉 Don’t leave your Half Distance Triathlon preparation to chance—start your training journey today with expert guidance and a plan that’s tailored for your success in Western Sydney.
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REGISTER HERE
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE WESTERN SYDNEY TRAINING PLAN OPTIONS
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CHECK OUT OTHER BEGINNER RACE-READY OPTIONS →
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Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²™ family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.